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Consider swapping simple carbs in your diet for complex carbs, such as: Brown rice, brown pasta and brown bread instead of white Wholegrains instead of refined Whole fruits instead of juices Cutting down on sugary food Eating balanced meals can also help to slow down the absorption of carbohydrates, reduce blood sugar spikes, and help you feel satisfied after eating

Since B vitamins are water-soluble and excreted through urine, accumulation is minimal even with higher frequencies

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